How to Workout With Just a Weight Bench

If you think you need a pill to get into shape, think again. Since diet pills may vary in their effectiveness and may be unsafe for use. You can be fit with a consistent set of exercises on a weight bench. With the aid of the force of gravity, you can strengthen your core muscle groups. Here are five tips for workout with a weight bench:

1. Use milk jugs to replicate free weights if you do not have one. Work your biceps and triceps on your weight bench with plastic milk jugs which are emptied of milk and filled with water. Experiment with a different kind of liquid has a different result.

2. Sit upright on the end of your weight bench with your legs together so that your feet are flat on the floor. Keep a jug or free weight in each hand and let your arms hang limp at your sides. Start with the right hand, bring the milk jug on your chest, bend your arm at the elbow. Lower your arm slowly to the starting position. Repeat with your left arm. Count one repetition. Repeat this process until you complete 12-15 repetitions. Finish a set. Complete three sets of arm curls before moving to the next exercise.

3. Strengthen your triceps by lying with your back flat on the bench. Pull up your knees so your feet are flat on the end of the bench. Grab a milk jug in each hand and hold them near your ears. With elbows bent, straighten your arms so that the milk jugs directly extend above your shoulders. Pull them slowly close to your ears. Count one repetition. Repeat this step until you complete 12-15 repetitions. Finish a set. Complete three sets of this before moving on to the next exercise.

4. Strengthen your legs by performing dumbbell lunges. Grab a milk jug or free weight in each hand. Place your left leg on the couch while bending and your knee directly above your left ankle. Step up, leaving all your weight on your left foot. Slowly return your right leg back to the floor. Repeat 12-15 times, then switch legs so that your right foot is up on the bench and perform 12-15 right leg lunges. Finish a set. Complete three sets of lunges before moving on to the next exercise.

5. Strengthen your abdominal muscles by performing flat leg crunches on your weight bench. Sit on the bench so that your legs extend over the end of the bench. Grasp the sides of the weight bench with your hands on the bench and just above your hips. Lean back so that your elbows rest on the couch. Push with your hands while pulling up your knees to your face. Make sure you feel the tension in your abdominal muscles. Perform 12-15 reps and add a set. Complete at least three sets.

Some helpful tips for optimal results.

• Try to do at least three times a week
• After strength training, every day, have a day of rest or work out different muscle groups on consecutive days.
• The training should not last longer than one hour.
• Make sure you have enough energy for the workout.
• Fill your power after the strength training and get enough protein to allow your muscles recover.
• Do not rest more than a minute between sets.

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Training With Power Rack: How Do You Build Muscle?

The delicious protein drink is well known nowdays as a method for building muscle, but there are still other ways. Many people think they have to have a lot of muscle to lift a lot of weight, but this is not true. In particular, it depends on many factors such as technique, explosiveness, and a specific training schedule which is also important to develop strength. In this article, we will mainly focus on specific training and exercises to build muscle strength.

When you choose to follow simple strength training, it is wise to know which exercises are the most efficient to build muscle. In general, there are two essential exercises for muscle building: squat, and deadlift. These are called compound exercises because they train multiple muscle groups simultaneously. We start with the squat because it is the king of all exercises.

Strength Exercise: squat

In the squat, you will put every muscle in your body to work. You train coordination, stability, strength and mass with this exercise. The focus is mainly on the leg muscles. There are also variations on this exercise as the front squat.

The task is carried out with the help of a barbell rest on the upper back. Then you drop down until your legs are parallel to your knees. The knees must definitely not go beyond the toes. Holding your back straight through the exercise is vital. It helps you to look ahead and keep the chest forward. This gives you a more natural position. Make sure you get someone with you to help. Otherwise, it is best to perform the squat with a squat rack.

Strength Exercise: deadlift

Another well-known exercise that trains the whole body is the deadlift. This task focuses on the back of the body: back muscles, hamstrings, and buttocks. The deadlift develops alongside strength and mass muscle as well as stability, coordination, and grip. You can perform the exercise in two ways: touch-and-go and stop dead. When doing the touch-and-go, you should focus on making repeats. When doing dead stop, rest on the barbell just on the ground before you pull it up again.

The deadlift is performed by pulling the barbell up. You do this by performing the following actions:

  • Stand in front of the barbell and drop down with your buttocks
  • Grab the barbell with both hands, straighten your back and move your chest forward
  • Place the barbell as close to your body
  • Pull the rod and hold the barbell in your hands
  • Let the rod back down with a straight back?

In a heavy deadlift, it is recommended to use a power rack. This ensures that your spine remains stable and straight during the exercise. If you find you have too little grip, you may consider using a mixed grip. Therefore, you can grab the barbell overhead with one hand. If you're new to the deadlift, it is advisable to have someone to look at the position of your back, which should always be straight, otherwise you may injure your spinal!

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5 Major Muscle Building Supplements That Are Safe and Scientifically Proven

What are the best muscle building supplements to complement your strength training routine? Actually, you'll want supplements that cuts three ways, so to speak. Other than for building muscles, you could be looking for the right weight loss supplements and for improving your overall health. You'll find a barrage of products in the market, but the 2 keywords you should be watching out for is that the supplements should be REAL and SAFE.

Before discussing about muscle building, weight loss and health supplements, consider these factors. First, take into account that no matter how the product label says that you're taking the best supplements in the world BUT you're not sticking to a proper routine and healthy diet, your fitness pills or shakes or capsules or in whatever form they may be will not work. Second, you have to be wary not to fall for marketing schemes. The big deal about health supplements that you should care for is that they should be 100% safe and are scientifically proven to work.

Having said these, let's now get into the details of the best muscle building supplements:

  • Whey Protein Powder – Anyone looking to gain a substantial amount of muscles has to take sufficient amounts of protein. When building muscles, you basically have to adhere to a high-protein diet. If you want to lose weight at the same time, high protein nutrient take makes sure that you lose fat, not muscles. Protein supplements also curb your appetite and increases the number of calories that your body burns. The benefits of protein supplements in muscle growth are backed by science, too. Taking protein muscle building supplements guarantees that you're taking enough of the nutrient each day to go with your workout program.
  • Fish Oil – In case you're wondering what the best health supplement is, whether you're building muscles, wanting to lose weight or improving your health, that would be fish oil. Fish oil supplements have more scientifically-proven health benefits than any other supplements and it's one of the best options to include in your muscle building program.
  • Creatine – Scientific proof supports the effectiveness of creatine for muscle growth. In fact, creatine is known to be the only muscle building supplement that works.
  • Multivitamins – Even if you're not interested in gaining muscles or losing weight, you basically have to take multivitamins. Taking multivitamins ensures that your body receives the necessary amount of essential vitamins and minerals that it requires. If your body is well-nourished with essential vitamins and minerals, it keeps its health and functions at its best. For that reason, multivitamins indirectly helps your muscle gaining, weight loss and other health and fitness goals.
  • L- Glutamine – The benefits of L-Glutamine supplements effects protein synthesis, intestinal health, immune functions, reducing muscle soreness and boosting workout recovery, among others.

These supplements are the big ones when it comes to building muscles, losing weight, improving workout recovery and supporting overall health. Why are these the majors? It's because these supplements are safe and scientifically proven.

Take caveat because there are hundreds of muscle building supplements available in the market, but they could be dangerous, so stick to the above-mentioned products to ensure that your health is protected and your muscle building goals are safely achieved.

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6 Easy Ways To Build Muscles Fast – Know Your Needs And Alternate Your Routine

What is the best way to build muscles fast? It's those muscles that we often use that become stronger and bigger. However, those muscles that we seldom use also get weaker and smaller. So you want to build muscles to be buff and look tough? There are many different ways and modalities to build and pump blood in your muscles to make them stronger and bigger. Here are tips to build muscle fast at the shortest possible time frame:

  1. Figure out your caloric need to grow bigger – Every muscle builder has different caloric needs to build their physique. It basically depends on your current weight, your gender, your age and the extent of your physical activity. What's your current weight? Multiply it by 20. So for example, if you weigh 130 lbs., You multiple it by 20 and you'll get 2600. That number 2600 is the amount of calories you need for a larger muscular physique.
  2. Start your muscle building routine by pumping the big muscle groups . Training your big muscle groups is the best way to jumpstart your muscle building program. It's these parts of your physique wherein pumping weights has the largest and fastest muscle gains. Involve your big muscle groups workout once a week. You'll find these big muscle groups in your back, chest and legs.
  3. Constantly change the weights you lift . Shock your muscles as you get used to lifting heavy weights. If, for example, you've been training with 100 pounds for your bench press, add 10 pounds after your first week of training. Basically increase the weights every week. Do the same with your other muscle groups. Progressive lifting when you workout continues the growth of your muscles. You steer clear of being complacent. With this routine, you'll grow stronger and bigger every week.
  4. Alternate your weight-lifting workouts . If you're working 2 body parts 3 times a day, modify your routine to 6 days a week and working on just one body part. Adjust your muscle building program to chest and biceps on Monday, and triceps and back on Wednesday, train your muscles in your chest and triceps and then biceps. Your body will build more muscle fibers and you'll grow stronger and bigger by exercising the biceps and triceps (common muscle groups).
  5. Train using partial lifts. If you're lifting 3 complete sets, train with only 1/3 of the lifting on the first set, 2/3 of the routine on the second set and do full lifting on the third set. Modify your lifting with a reverse of the load progression. Lift more weights on the first set, and less on the second and third sets.
  6. Take muscle building supplements . Along with a balanced diet for weight loss, take muscle building supplements. These supplements fill the nutritional gaps especially if you're not getting the right amounts of nutrition from your muscle building diet. These workout supplements will coax your body to build more muscle fibers.

With these tips applied in your muscle building routine, you'll build muscles fast making you look buff, tough and awesome.

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3 Must Do Exercises For A Ripped Back

If You Want An Impressive Back Then These 3 Moves Are Crucial

Your back is one of the most important body parts to train and train hard to ensure that you have a balanced physique. I've seen guys who have an impressive chest or arms but then their back is underdeveloped and it makes that physique look weak, unimpressive and unbalanced. There are a lot of different exercises that you can do for your back because your back is one of the largest muscle groups so training with different angles and exercises is key.

In this article I'm going to share with you 3 very important exercises that you must incorporate into your back routine if you're looking to get that mind blowing back to complete your physique. These 3 moves are crucial when it comes to building your back because they hit your back from the lower section to the top.


Main Muscle Worked: Lower Back

Secondary Muscle Worked: Arms, Legs, Front Delts, Middle Back

Sets: 5 Reps: 10 Weight: Heavy but controlled

Deadlifts should be a staple in any back routine as it's an excellent power move to build your lower to mid back. A lot of guys will shy away from doing deadlifts because they believe that it's a dangerous exercise which is only true if done with improper form – any exercise done with improper form is dangerous. The key to deadlifting is to build up your strength slowly, this means that one rep max should not be used until you have full control of the weight you're lifting and you have nailed down the proper form. Once you have done this, you can then start to increase set weight by 10-20lbs each week or every other week. Do not try to lift too much too soon, if you're lower back is not developed well enough, the stress could cause serious injury, especially if your form is not right.

Wide Grip Lat Pull down

Main Muscle Worked: Lats

Secondary Muscle Worked: Arms, Shoulders

Sets: 5 Reps: 15 Weight: Moderate but keep intensity high

Wide grip lat pull downs are one of the best lat builders that you can incorporated into your back workouts. Make sure that you're pulling weight that you can control – this means a stretch at the top followed by a squeeze of the lats at the bottom. If you can not do this then you have to lower the weight, as you will not be doing much good for your lats.

Bent Over Rows

Main Muscle Worked: Middle, Upper back and lats

Secondary Muscle Worked: Arms, Lower Back

Sets: 3 Reps: 12 Weight: Heavy but controlled

One of my favorite exercises and a very good back builder to add thickness to your back as well as your lats. Bent over rows should be done keeping your chest up while bent over and using your hips to stabilize yourself. If the weight is too heavy, either lower it or use a weightlifting belt to reduce stress on your lower back. Make sure to pull the barbell toward your belly button, not your upper chest or middle of abdomen. Pulling toward your belly button will hit your lats nicely and also activate your middle and upper back muscles as well. Try to keep a nice pace throughout each set and as always make sure you can control the weight.

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The Best Exercises to Include In Your Muscle Building Routine

As you go about you workout routine, it is important to discover the best muscle building exercises that you can be doing. This will point you in the right direction by eliminating wasted time, and mobilizing you to spend your energy on exercises that are provided to provide excellent results. Fortunately, there are a number of time-tested, basic exercises that have consistently provided outstanding muscle and strength gains for professional athletes, bodybuilders, powerlifters, and for anyone willing to put in the required level of work.

The benefits of muscle building exercises are well documented. Incorporating them into your workout routine will build lean muscle mass, which will increase your body's metabolism, allowing you to burn fat more efficiently. It will also lead to significant strength gains. An added benefit to doing these exercises is that they work more than one muscle group in your body at once, providing you with greater payoff for your effort. Given these benefits, lets take a look at some of the top muscle building exercises that you should consider incorporating into your daily workout routine.

The Details – Let These Exercises Take Your Muscle Development To New Levels:

  • Squats : Often referred to as the king of strength and muscle building movements, the effectiveness of squats is unrivaled in terms of building mass and strength in the hamstrings, quadriceps, glutes, muscles of the lower back and spinal column, and your core. Assuming you back will allow it, this exercise should be a staple of your regular workout routine.
  • Lunges : This is a great movement for building muscle in your thighs and hips. They can be done with a set of dumbbells or a barbell across your back. If you are new to lunges, you will quickly discover their effectiveness as your legs will feel incredibly worked within just a few repetitions.
  • Deadlift s: This power-lifting movement will strengthen and build the muscle in your upper legs, glutes, and lower back very effectively. Along with squats, they are proven effective at significantly increasing muscle mass.
  • Bench Press : Another power-lifting exercise, the bench press has long been lauded for building thick muscle mass in the chest, shoulders, and triceps. The strength gains that can be achieved are unrivaled as well. There are also several variations of this exercise that can be performed to enhance results. Close grip, wide grip, and incline bench press exercises are all very effective. Given its incredible muscle and strength building benefits, the bench press should also be a staple in your workout routine.
  • Dips : A professional body builder was once asked what exercises he would do if he could only choose three, and dips was one of the exercises he selected! Little wonder, because dips are exceptionally effective at working the chest, shoulders, and triceps. To super-charge your dip routine, once you can do a high number of repetitions without stopping, you can begin to increase the weight using a dumbbell attached to your lifting belt.
  • Overhead shoulder press : Nothing beats this movement for increasing muscle mass in the shoulders. It also provides a significant workout for the triceps. Shoulder presses can be done lined or standing, with a barbell or using dumbbells. Two huge favorites are located dumbbell presses and contained behind the neck barbell presses. Any of these variations is a highly effective workout for your deltoid muscles.
  • Push-ups : One of the things that makes push-ups such a great option is that you can basically do them anytime, anywhere. They can be done in combination with other upper body exercises, or as a stand-alone upper body exercise if you are away on vacation or can not get to a gym. Push-ups are great for building lean muscle in the chest, shoulders, triceps, and upper back.
  • Rows : The ultimate exercise for working the lat muscles of the upper back, there is no substitute for rows. Bent-over dumbbell rows are immensely popular for building mass and strength. T-bar rows and separated cable rows are also an excellent option.
  • Pull-ups : This is a hard one, but very effective! While you may only be able to do a couple of them if you are just starting out, pull-ups are an excellent way to work the upper back and the biceps.
  • Curls : Whether they are done with a barbell, or in alternating fashion with dumbbells, there is no substitute for curls to develop mass and strength in the biceps. As an added benefit, they also work the forearms.
  • Sit-ups / Crunches : Like push-ups, sit-ups and crunches can be done basically anytime, even if you can not get to the gym. Done in several sets, they work the abdominal muscles very effectively.

The Bottom Line:

When you engage in these exercises as part of your regular workout routine, you can be confident that you are doing some of the very best muscle building exercises for your body. Because of their effectiveness at working the various muscle groups, none of them should be done on back-to-back days. Make sure that you establish a routine in which you work specific muscle groups in each workout, and then rest those muscle groups for at least the next day. Do your homework and research some sample workout routines to determine how to structure your workouts for the week, and how many sets and reps of each exercise to do. The important thing is to find a routine that works for you while incorporating many of these basic exercises into it.

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How To Mix The Best Ingredients For The Ultimate Muscle Building Shake

When people think of muscle building, they usually imagine barbells, dumbbells, and workouts but give little thought to the role nutrition plays in muscle building. This has led many an aspiring muscle building enthusiast to give up in frustration when he or she sees little or no result after months of hard work at the gym.

In contrast, professional body builders know the value of proper nutrition and almost as a whole pay as much attention to what they take as they do to their workouts. They not only eat a well-balanced diet but also augment it with protein-rich shakes and powders that their aching muscles need after workouts. If you want to develop strong and well-developed muscles, you should the same. All types of ready-made preparations are available at places like wholefoods but you will not get a fraction of what you can get if you prepare muscle shakes yourself. Fortunately, it is quite easy if you know what ingredients you need as we show you below.

  • Whey Protein Powder – the undisputed king among protein sources, whey protein is loaded with protein. No serious muscle building fan should be without it. Period!
  • Greek Yogurt – also high in protein but low in sugar, this is a nice addition to a shake that will enhance the overall taste of the shake.
  • Frozen berries – known for their high antioxidant content, berries also blend beautifully in a shake and give it a thicker milk-shake like texture.
  • Ground flaxseeds – high in healthy omega fats, they provide an easy and fast way of consuming the healthy fats your body needs and craves.
  • Dried coconut – known for its tasty flavor and energy enhancing qualities, this is another source of healthy fats you do not want to be without.
  • Natural nut butter – nothing beats nut butter as a source of healthy fat and as an easy way to give your shake a creamy tasty flavor. Make sure you choose almond or peanut butter variety.
  • Cottage Cheese – this is another fine ingredient that can serve as an alternative to or as a substitute for Greek Yogurt.
  • Dry Ground Up Oats – a great source of energy releasing carbohydrates, they lower cholesterol level among other health benefits. Best of all, you will not notice any difference in the taste.
  • Bananas – are such a rich source of potassium that they should always be included in all shakes. They also improve the taste significantly and keep your muscles healthy.
  • Xanthan gum – a tiny amount of this is all you need to turn the mix into a very thick muscle building milk shake. It is an essential component to any shake.
  • Milk – finally, milk will supply your muscles with calcium and protein while also helping to make the shake thinner.

The above ingredients are all you need to prepare a muscle shake high in protein and other essential nutrients that your muscles and body needately need. If you regularly consume a shake using the above set of ingredients while also maintaining a regular workout routine you will soon wake up one fine morning to stare at yourself in the mirror wondering if that impressive physique with lean and well-defined muscles is really you. It is really within your reach if you regularly exercise and nourish yourself with foods high in proteins and other essential nutrients.

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Tips For Safe Muscle Building Workouts – Best Ways to Prevent Over Training

Training in the gym will help you achieve both physical and health goals. With the aim of muscle building, many are spending hours on end training to obtain faster results which leads to over training. In this, you need to realize the best ways to prevent over training.

Many are provided with a workout program that is suitable but due to impatience, they tend to overdo it. The problem that comes with over practicing is that your body is not able to recover from the strain. Your body needs to rest after some exercise. Over training is therefore continuously training without rest and lifting more weights than the program requires.

Over training is there before going against your objectives of attaining physical and health improvements. In this, preventing it is very important.

  • Get Sufficient Sleep

Sufficient sleep offers your body the ability to recover without any interference. The recommended sleep duration is eight hours a day. Before getting to bed, ensure that you eat well to provide the body with enough nutrients to replenish the body. After all, you need the strength to keep going for the next session. This prepares you for everyday workout routines and serves as a short-term remedy.

  • Control Stressful Situations

Although you can not get rid of stress entirely, it is important to control your stress levels. Stress already weighs down your body. By holding to stress issues day after day, you find yourself over working your body which leads to over training even when you are following your initial training program. Your body can not take in as much during stressed situations as opposed to during a relaxed mind.

  • Set Aside At Least Two Days in a Week from Weight Lifting

Other than daily rest attained from sufficient sleep, you need to take at least two days off every week from lifting any weights. This is specific to weight lifting and not the other exercises. Weight lifting is strenuous in nature and you require more time out as compared to other exercises.

  • Regularly Take Hot Baths

Hot baths as opposed to cool baths tend to boost circulation. Muscle tissues recover better. It also gets you relaxed and refreshed.

  • Enjoy Massages

Massages are of different types and it is evident that they work on your physical and emotional well being. In this, they will help you let go of stressful moments as indicated above. In addition, you get to recover from fatigue and tissue damage after a deep tissue massage.

  • Eat Right and Healthy

Eating healthy is not just about eating a well balanced diet. It is about eating a well balanced diet in the right quantities. When preparing your diet, you should keep in mind that you need to concentrate more on your calorie and protein intake.

Calories play an important role in proper recovery. This is because it provides your body with the necessary raw materials to complete the recovery process. Calories also help to manage your weight.

Proteins play a vital role in muscle build up and recovery of damaged tissue. In this, you need the right amount of protein for recovery.

Keep in mind that these nutrients are not each other's substitutes. Instead, they work together to promote better functioning. Also, remember to complete every meal with a drink of water or any other fluid for that matter. They give a refreshing and cooling effect that will push you through your session session as well as hydrate you. The right amounts of these foods will also provide you with the necessary energy you need to prevent wearing out body tissue.

  • Avoid Excessive Cardio Training

Cardio training ensures that you workout while at the same time ensuring that you do not strain your body muscles. However, if you take so much into cardio training, it tends to pile up and the final effect is your body's inability to recover.

  • Take a Week's Break after 8-12 Weeks Workout Program

After working out regularly on your workout program, it is advisable that you take a week off after you complete 8-12 weeks of exercising. The determinant of time is the individual against the exercise program that they have been undertaking. The one week break goes a long way into helping body tissue recover and overall body relaxation. You can go back to your workout routine after the break.

Bottom Line

Looking at the above, you will be able to tell if you have been over training yourself. Working out is an important part of exercising and following the right procedures, you will be physically fit and muscle building will be achieved in the right manner. The above offer the best ways to prevent over training especially for individuals who are into building muscle.

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11 Fun And Perky Tips For Staying Motivated In Your Muscle Building Routine

Anyone who has embarked on a muscle building workout routine can attest to the fact that is is demanding, both physically and emotionally. The energy expended on each exercise requires a high degree of both focus and intensity. As you go about your daily workouts, it is normal to experience fluctuations in your motivation levels. One day you may feel physically strong and emotionally prepared, while on other days it feels difficult just to walk through the front door of the gym.

While such ups and downs are a normal part of your fitness journey, if you find that you are struggling with your motivation levels the majority of the time, it is important to do something to interrupt this trend before skipping workouts becomes a seemingly normal and accepted behavior pattern. A regular, consistent workout schedule is a must for success, and consistency will only be maintained if you stay motivated. So lets take a look at some important things that you can do to sustain motivation to show up and work hard from week to week. Consider putting several of the tips discussed below into place to strengthen your own personal workout routine.

Motivation Keys That Work:

  1. Get a workout buddy. While working out alone has its benefits, especially if you prefer solitude and quiet focus, finding someone to train with who takes training seriously and who shares some of the same goals in common with you is a great way to stay motivated. Find someone who you know will push you to keep going on those days when you feel like going easy on yourself.
  2. Keep a training progress journal. By recording your sets, reps, and the amount of weight you are lifting with each exercise you have an ongoing history of your workouts that you can refer to often to check your progress over time. Such an approach to your workouts will help you follow an organized and orderly pathway towards your muscle building goals. Keeping an ongoing history of your workouts on paper allows you see where you have been, and will keep your organized and motivated to keep progressing toward where you want to go.
  3. Set daily goals. Use some of the information from your training journal to plan out each of your workouts. By going into the gym each day with a specific goal that you want to accomplish, you inject a greater sense of purpose into your workout than simply going through the motions of the routine with a “whatever happens, happens” sort of mindset.
  4. Add variety to your routine. Many top athletes, bodybuilders, and powerlifters utilize this strategy to keep their workouts fresh, fuel motivation, and stay on the trajectory to achieving their personal fitness goals. When workouts become too routine, you run the risk of getting into the proverbial workout “rut” and hitting a plateau in your progress of your muscle and strength gains, which is a quick way to deflate motivation. The solution is to “mix it up.” Try experimenting with new exercises often for the different muscle groups. This will work your muscles from a variety of angles, and will keep them from getting overly used to the same motions repeated over and over.
  5. Try more advanced workout techniques. As part of enlisting variety in your routine, try occasionally blitzing your muscles with super sets, drop sets, or pyramid sets to fully challenge the body. These techniques may not be appropriate for every workout, but when used occasionally for pre-planned high intensity training sessions, they are extremely effective.
  6. Read literature on effective workout techniques. Educating the mind is a powerful motivational tool. As you read about muscle building routines that other athletes are successfully using, it can inspire you to set new goals and try new approaches in your training. It also instills a strong sense of confidence and a winning, “can-do” mindset. Nothing speaks like success, and if you are reading on a regular basis about others who are achieving their goals, it will help to program your mind to believe that it is possible to achieve your own goals.
  7. Plan your workouts for the same time each day. Structured routine is an important key to motivation. It may not sound exciting, bit when you have the same time set aside each day for your workouts, you are less complained to ask yourself “if” you are going to work out today because you already know “when” you are going to work out today.
  8. Enlist a personal trainer. Finding the right personal trainer is often well worth the financial sacrifice. When you know you have a gym date with the trainer, you will be inclined to show up and work hard 100% of the time. Think of it as an opportunity to draw upon the wisdom and experience of someone who can help you achieve your goals.
  9. Have a good collection of workout music. The motivational power of music that inspires you can not be underestimated, It can often keep you going through a grueling workout.
  10. Maintain a long-term perspective toward meeting your training goals. As has been commonly stated, “Rome was not built in a day.” Adopting the mindset that you are committed to fitness as a lifelong journey will help you to stay the course.
  11. Finally, and most importantly … do not overtrain. Get your rest. Burnout from staying in the gym for endless hours day in and day out has derailed many a workout plan. Proper rest will help you to avoid burnout, so take your days off training, and do not feel guilty about it.

The Bottom Line:

Using these tips as a tool to help you stay motivated in your muscle building routine can prove very effective over the long term. The important thing is to find what works for you and stay with it. What motivates one person may not be as motivated to another, so try experimenting with these different techniques and approaches, and put into practice the strategies that will support your own success.

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Benefits of Building Muscle in a Home Gym – Working Out At Home To Develop Buff And Tuff Muscles

As you embark on the process of building muscle in your home gym, one matter you probably should probably ponder is a desirable location in your home that will most optimally facilitate the best workout. Even though some people immediately know that they have no desire to visit a commercial gym in their muscle building journey, because their comfort level around others while engaging in their workout sessions is not adequate. Therefore, they may feel more comfortable building a gym at home on their own and working out solo in the comfort of their own home.

If deliberating on the idea of ​​creating a home gym or the idea of ​​visiting an established commercial fitness club and are confused about which direction would better suit you where building muscle is concerned, it is often beneficial to brainstorm the variety of benefits a home gym extends to you. There are numerous reasons why you may begin to consider moving in this direction and may deliberate for a period before you capriciously make a decision to commit to the added cost of a gym membership you may not feel comfortable using or if you want to start working out at home with equipment you have available there. You should consider which option will facilitate improved health in the long-run.

Highlighted below are some main ideas to think about.

  • Privacy – Exercising privately promotes a feeling of contentment, safety, and well-being for some individuals and provides improved encouragement in their successfully embarking upon and completing their home session sessions.
  • Ease – If you are not sufficient enough to access a gym locally, performing home workouts to build lean muscle mass can effectively save time as opposed to traveling to a gym that's not close to home or work.
  • Gym Membership Fees – Gym membership fees can be majorly expensive. Gradually adding and upgrading home gym equipment over an extended time period greatly assists in lowering those frivolous costs. Further, you do not need childcare when working out at home if this is a necessity for you! It can be difficult and expensive to find quality childcare and even better, you do not have to take time to find a quality sitter, because you will be at home with your kids! Also consider parking fees. This may be an expense you will incur at certain gyms outside the home so not having to pay those costs when you work out at home will save you the costs of parking in their lot.
  • Time Management – With a home gym in your home, which is suited for building muscle, you can work out when it's convenient for you and not just when the gym is open. If you want to work out more than once a day or at odd hours of the day, this ability is available for you. You are free to exercise whenever the mood strikes whether its 3 am or noon.
  • Ease of Focus – A public gym can distract you from completing your fitness goals. For reasons such as running into friends and acquaintances who want to idly chat between their sets can waste valuable time. When you own a home gym, the only person you have to focus on is yourself. There is no chance for idle social distraction.
  • Environmental Control – When owning a home gym, you have complete control over your environment so your comfort level is automatic. You can choose the music you wish to play and have your workout room be the appropriate temperature to suit your comfort level.
  • Equipment Access – When you own a home gym, you do not need to be concerned about the wait you might experience at a public or private gym located outside your home. Further in your own home, you have access to a television, which provides you with a forum to use online streaming videos, DVDs, or other digital media that will assist you in performing a workout program that suits you.

Above illustrated are the largest reasons to consider building a home gym. For many, the option of a gym is the missing ingredient that keeps them committed to their muscle building program and seeing results during the process. If you identify with the positive points of owning your own gym, begin doing some research.

Check out what types of home gym equipment is available to you. You do not have to spend exorbitant amounts of money to own this type of equipment if you adhere to a budget that makes sense. You can start by purchasing small, inexpensive labor materials such as dumbbells, a balance ball, a yoga mat, and resistance bands. These items will build a small base for your gym to get started and can get you working on establishing core strength on your journey to building muscle.

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The Summer Workout For Strength

Phase 1: Conditioning phase

Monday: Bench Press 3×10, dumbbell incline press, 3×15, chest flies 2×15-20, dips 3x failure
Tuesday: cardio day – choose your favorite exercise (running, basketball, tennis, swimming) and perform for 30 minutes
Wednesday: Off day
Thursday: Barbell reverse grip rows 3×10, pullups 3x failure, dumbell rows 3×15, reverse pushups 3×10
Friday; Squats 3×10, romanian deadlift 3×15, lunges 3x 10 (each leg)
Saturday: 30 minutes cardio
Sunday: Off day

This will be your first week of conditioning. This phase will guarantee that your muscles will be able to perform over the long run. This workout is 5 days a week, due to the incorporation of the cardio. Also, the secondary exercises feature a higher rep range and a short rest time. This will make you very tired, but it will greatly improve your condition. This phase is dedicated towards keeping your strength up, while at the same time shedding some body fat for the summer. The next phase is the bodybuilding phase.

Phase 2: Bodybuilding

Monday: Military press 3×10, close grip incline bench 3×5, tricep pull downs 3×10, close grip pushups 3x failure
Tuesday: Lat pulldown 3×10, lined rows 3×8, dumbell rows 3×8, chopped bicep curls 2×8 (each arm), standing bicep curls 2×8 (each arm)
Wednesday: Off Day
Thursday: Squats 3×10, lunges 3×8 (each leg), leg extensions 2x failure
Friday: Off Day
Saturday: Romanian deadlift 3×8, hamstring curls 2x failure, step up lunges 3×8 (each leg)
Sunday: Off Day

This phase will help to tone your body during the summertime. This phase only consists of working out 4 days a week rather than 5, like the last phase. The reason for this is that this is a muscle building phase. You are trying to build muscle, so you are going to be needing more rest time. However, depending on how much muscle you have, you have the option of doing cardio on your off days also. It all depends on what your specific goals are. This phase will help you pack on muscle and it will help define your body. The final phase is the power phase and this phase will make you stronger and more explosive

Phase 3: Power

Monday: Speed ​​squats 5×3 (use 50% of one rep max), box jumps 5×3, lunges 3×8
Tuesday: Off
Wednesday: Military Press 5×5, speed bench 10×2 (50-70% one rep max), clapping push ups
Thursday: Barbell rows (regular grip) 5×5, weighted pull ups 3×2 followed by body weight pull ups 2x failure, dumbbell rows (work on explosion) 3×6
Friday: Off
Saturday: Sprints 10×1, box jumps 5×5, broad jump 3×3, depth jump 3×3

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How To Bench Press 225

Today I will be teaching you how to bench 225 pounds.

Step 1: Get a training partner. I put this as number one because you need someone who is going to challenge you. Not only this, but you need someone that is going to be there to spot you if the weight is too heavy and it gets stuck on you. You have to be fearless in the bench press. If you are bench pressing alone and you are scared the weight is going to get stuck on you, then you will not use as much weight as you possibly can.

Step 2: Get on a program. A 225 bench press is not miraculous by any standards, but it is definitely a step in the right direction. If you tell a person that you have a 225 bench press, they will definitely be impressed to say the least. The reason that you need to get on a program is because you need to develop overall strength. You do not want to have toothpick legs while your upper body is the size of a house. Getting on a program will teach you the essentials for weight training. Whether this is switching up volume, sets, or reps.

Step 3: Start small. A big mistake that many people make when on the adventure of increasing their bench press is that they start too big. The idea of ​​strength training is to make gradual gains every week. You may want to start each week by adding 5 pounds, after starting at a weight that you can easily manage. After this, you may want to add 2.5 pounds per week. It should not be a surprise that many people should start with just the bar (45 pounds) and work up slowly from there adding 5 pounds per week. This will not only help you not plateau, but it will improve your form and avoid injuries until your muscles and joints get used to a heavier weight.

Step 4: Be consistent. This is the most important step. If you are not consistent with your training, you are going to end up with a lousy bench press. You have to bench press at least one time a week. This will improve your form and it will get you better at the movement. If you are not consistent with your training you will never make any progress. Even if you are not increasing the weight each week, that is okay. The key is to stay patient and keep hitting the weights week in and week out. Sometimes your numbers will start to increase.

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Is a Home Gym a Good Muscle Building Environment? 6 Worry-Free Reasons To Workout At Home

Setting up a routine for your lean muscle building requires going to a gym regularly. For some people commercial gyms click like a puzzle piece and they go there like clockwork, but everyone is built a little different just like their bodies are built a little different. So for some people a more private home gym is the answer. For a multitude of reasons, you might be one of these people and might want to invest the money into a home gym. There are several benefits that it offers.

  1. First off, maybe you like privacy and do not want other people around you when you are working out. Maybe you do not want people chatting you up or distracting you in other ways. Maybe as a girl you want to avoid guys hitting on you. Perhaps you do not want to have to listen to unwanted advice from some random stranger. Or simply because you like the peace and quiet. You want your privacy and the comfort your home offers.
  2. Moreover, some people starting out may be out of shape and shy about their bodies and the commercial gym culture can be intimidating. Starting out at home can get you to a spot where you can feel more confident and possibly may choose to go to a commercial gym or continue on at home.
  3. A home gym is with in a few feet of you at all times so travel time is negligible. You do not have to fight traffic or face winter weather or rain or anything like that. You can just be at the gym by say going into the basement. It also saves you a lot in terms of commute time and gas.
  4. Gym fees are quite expensive and add up over time to be quite a lot. Further some gyms extra for parking which can also be quite pricey. So if you want to be more budget conscious you may want to consider a home gym where you start out with a reliably small set of equipment and slowly over time add more equipment as need. The fundamental set of equipment needed at a bare minimum is a pair of adjustable dumbbells which can address a very large number of muscle groups for lean muscle building. Combine that with a stability ball and resistance bands and you have a very solid core set of tools that will get you most of the way there starting out.
  5. With a home gym, you do not have to worry about getting a babysitter to watch the kids or having to take the dog out for a walk or feeding the cat. You do not have to worry if you have to work late at the office or are stuck in rush hour traffic. Standard gyms have their set hours, but your home gym has your hours and it is open for you all the time. So there is no stress, no need for a babysitter and your pets are taken care of. You do not have to plan around the commercial gym's schedule at all and that alone is a blessing.
  6. You can make the environment as enjoyable and pleasant as you like. You can have music playing and adjust the temperature to your preference. You can use DVD fitness programs that you follow or something online like DailyBurn or MyYogaOnline. You can even do your exercises that you know by heart while watching some TV drama series to keep your mind occupied while you train. The possibilities are endless. As an extra bonus you could possibly for fun bench press your toddler and listen to him or her giggle.

So this is a good fit for many people and certainly something to consider for your lifestyle.

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How To Make A Healthy And Tasty Muscle-Building Protein Shake

One of the main challenges for a lean muscle building regiment and to lose fat is to get sufficient protein in the diet and only the good fats. Sometimes the volume of food needed can leave a person feeling bloated and it can be cumbersome to eat all the required food making the process significantly harder. As a result, people often miss the calorie and protein take mark leading to subpar results and discouragement.

To alleviate that problem a protein shake is recommended. It is simple a drink full of protein, healthy nutrients, good fats and a pleasant taste that helps meet the daily requirements and significantly helps to build muscle. However, the proper ingredients are important to ensure the protein shake does provide the necessary benefits. Here is a list of some of the best ingredients for a proper protein shake:

  • Milk or Fruit Juice – As a base for the shake, milk is strongly recommended due to calcium, protein and a low sugar content. This also makes the shake more easily drinkable and less thick. Some people may use fruit juice but that is too high in simple sugars and empty calories and as such something to avoid.
  • Whey Protein Powder – This is the core of the shake and will provide the bulk of the protein for the muscle building. Buying a large wholesale-sized container would not be a bad decision for this particular ingredient. This will go into every shake. Fortunately, this itself comes in a large variety of flavors so that alone helps to vary up the flavor of the shakes.
  • Greek Yogurt or Cottage Cheese – For adding a creamier texture to the shake either Greek Yogurt or Cottage Cheese can be used. They both have low sugar and high protein. Avoid regular yogurt as that has a much higher sugar content which is as mentioned above something to avoid.
  • Fruits – Bananas and Berries are a great addition to the shake. Both provide a lot of texture and flavor to the shake making more than just a drink one has to drink. Beyond that the Bananas provide a lot of potassium which helps to build muscles, while the berries are full of many different vitamins and antioxidants. For the berries simply use a frozen bag of berries from a local supermarket to reduce the amount of unnecessary extra work.
  • Dry Ground-up Oats – To prep for the next work out add some dry ground-up oats to the shake for the carbohydrates content. They will work well in the blend and not really be noticeable.
  • Natural Nut Butter – A quick way to add some healthy fats to the shake is through natural nut butters like peanut butter or almond butter. However, avoid the cheap ones and go of the nut butters that only list ingredients like “peanuts” or “almonds”. Avoid anything with “hydrogenated oils” in them, as those are the bad fats.
  • Dried Coconut – For some variation in flavor and an extra energy boost dried coconut is an excellent ingredient. It is very calorie den as well.
  • Xantham Gum – To adjust the texture of the shake add Xantham gum which is something also used in ice cream. This is purely to change the thickness of the shake to suit the palette.

Having muscle-building shakes like this post-workout should be looked upon as a reward. Not only do they taste good they are a tremendous benefit as well and a cruel addition to the journey to lose fat, build muscle and feel energetic. Drinking one or two shakes per day is the goal so including the protein shake is both well-balanced and delicious is an important component.

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Best Body Building Exercises – 10 Best Body Building Exercises For A Buff and Tuff Physique

Before beginning any muscle building workout program, there are some important things that you need to know, many of which involve maximizing the benefits that you can achieve when the workout is planned and performed right. Unfortunately, most people who start muscle building programs end up cheating themselves since they do not take the time out in the beginning stages to learn the appropriate exercises for an effective muscle building routine. This said, here's some invaluable information that can be used to increase your overall success.

Most muscle building trainers can point both new and seasoned buildings in the best direction possible. Because they have the expertise to assist people with choosing the best exercises for their individual goals and objectives, they can help with boosting their results dramatically. For instance, when a professional trainer asserts the individual with choosing a customizable exercise plan, they normally recommend those that will keep them from wasting unnecessary time and efforts in the gym, which means, they usually recommend a program that will help them to build lean muscle mass effectively, while also releasing higher levels of testosterone in the body. When this is done properly, the individual will lose fat and experience a greater amplification of post workout results that maximize their muscle building rate.

Here's a quick snapshot of the top muscle building exercises that yield the best results and how they affect the different parts of the body.

  1. Squats – Squats are designed to focus on the lower part of the body. So, when they are done properly, they work on building and developing the muscles in the glutes, core, quads, hamstrings and the spinal column.
  2. Split Squats – After the individual learns how to perform the regular squats correctly, their next step is to focus on doing split squats as their next exercise. These exercises are geared towards glute-building moves and focusing on your core since this exercise must be performed in a position that keeps the person slightly off balance.
  3. Deadlifts and exercises for muscle building – Deadlifts are normally done when the individual is focusing on building a better shaped butt, strengthening their lower back muscles and building up their glute muscle strength.
  4. Pull Ups – When the individual is doing their pull-ups, they should at least know why they are so effective. Even though they are designed to stabilize the body as a whole, they are also used to provide a great workout to the core, the biceps and the lat muscles.
  5. Push Ups – Push Ups is typically a difficult exercise for both men and women to master. However, when done correctly, people can achieve maximum results. Also, because there are so many different ways and variations to do push-ups, it keeps people from getting bored quickly. These exercises are also good for working on strengthening the chest area, the biceps, and the person's triceps.
  6. Lunges – Lunges are also highly recommended in many muscle building programs. Specifically, since they can be done with barbells and dumbells to help with making them more effective. Lunges are normally performed by using the right body movement with these sets (dumbells or barbells) across the back.
  7. Step Ups – When people add step ups to their exercise program, they usually discover that they are great for a wide diversity of things. Since these exercises can be described as a lower body work out that helps to lose fat, most women like adding them on a daily basis. Step ups can be used to build muscle, while also increasing your agility.
  8. Shoulder Press – Another great way to keep the upper body strong is to add shoulder press exercises for muscle building. This exercise is used for many purposes since it strengthens the primary shoulder joints, while it also plays a significant role in keeping the upper body strong.
  9. Bent-Over Rows – Bent over rows can be described as the perfect exercises for building up the muscles in the back area. For those who may not be familiar with how these are performed, they may want to visualize a move that involves squeezing the shoulder blades together.
  10. Bench Press – The bench press is a common and popular exercise that is done for building muscle in numerous parts of the body including, the triceps, chest, shoulders and the biceps.

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